Pull-Ups

The problem is so many varying opinions on the subject along with the pollution in the media its hard to tell whats what in terms of weight training. Pull ups are great wide one month, and then they are crap. Then two months later its the **** again.If you a kid in the weight room or reading the mags your at a loss which is the truth.

For me I play around with movements and what I found is that for me at least the wide grip pull ups exhaust my back the most and its not as rough on my bi's and shoulders. When I do closer in grips, same movement I feel more work being done on my bi's and shoulders.

???

[Llamafighter]

Originally Posted by gymcoach97

Honestly, neutral grip pull-ups are the safest for your shoulder. Chin-ups (undergrip) actually internally rotates the humerus, which isn't ideal while pull-ups (overgrip) externally rotate the humerus, which isn't ideal, either.

As for the wide-arm pull-ups that you see people doing (particularly bodybuilders trying to target their lats) - this variation is really not good for the shoulders and I imagine if I went digging in the research I'd probably find that there is very little difference in latissimus muscle activation. It's all anecdotal bullsh** from muscle-bound guys jacked up on steroids.

Another one that is really bad for the shoulders is the upright row. The extreme internal rotation and abduction as the bar is being lifted closes off the space between the acromion process of the scapula and the rotator cuff tendons that lie over top of the humerus (upper arm bone). This could eventually manifest into impingement.

neutral grip is where your palms are facing eachother?

Originally Posted by Llamafighter

neutral grip is where your palms are facing eachother?

Yeah I'm pretty sure that's what it is.

I tried pull-ups with 60 lbs today, it wasn't too hard. I think I could maybe do 70.

Weighted pull-ups are fun!

[Llamafighter]

Originally Posted by sasquatch

Yeah I'm pretty sure that's what it is.

I tried pull-ups with 60 lbs today, it wasn't too hard. I think I could maybe do 70.

Weighted pull-ups are fun!

I'm expecting some new vids with your gymnastic feats, Sas?

The neutral are good for clinchwork I imagine.